GLYCEMIC INDEX, CARBOHYDRATE AND FAT

from: "The Glucose Revolution" - by: J Brand-Miller PhD, T.M.S.Wolever MD,PhD, S Colagiuri MD, K Foster-Powell Mnutr.&Diet.

T=tablesp t=teaspn Fat CHO Other (g per (g per ref. serving) serving) source 0 16 trace 17 0 18 0 24 0 29 5 26 0 12 0 14 0 13 0 17 1 38 1 24 0 32 # ** ** 4 0 0 0 2 1 1 1 4 1 1 4 2 1 1 1 1 2 2 1 2 2 1 1 1 1 1 1 5 2 27 22 50 5 19 31 18 16 27 22 7 28 5 18 22 15 18 22 34 16 23 35 15 15 20 12 15 13 13 22 -

FOOD

Glycemic Index 11 67 38 (av) 29 40 44 57 64 31 55 72 48 (av) 55(av) 30 51 82 65 25(av) 58 64 64 30 76 42 59 74 55 60 19 76 86 95 90 61 73 68 70 57 51 65 52 70(av) 53 69(av) 74 38 61 44

Agave Nectar (90% fructose syrup) 1 T Angel food Cake, 1/2 cake, 1 oz. Apple, medium, 5 ozs. Apple, dried, 1 oz. Apple juice, unsweetened, 1 cup, 8 oz. Apple cinnamon muffic, from mix, 1 muffin Apricots, fresh, 3 medium, 3 ozs. Apricots, canned, light syrup, 3 halves Apricots, dried, 5 halves Apricot Jam, no added sugar, 1 T Bagel, small, plain, 2.3 ozs. Baked beans, 1/2 cup, 4 ozs. Banana, raw, 1 medium, 5 ozs. Banana, unripe Banana, underripe Banana, overripe Banana, oat & honey muffin, low fat from mix, 1 muffin Barley, pearled, boiled, 1/2 cup, 2,6 ozs. Basmati white rice, boiled, 1 cup, 6 ozs. Beets, canned, drained, 1/2 cup, 3 ozs. Black bean soup, 1/2 cup, 4.5 ozs. Black beans, boiled, 3/4 cup, 4.3 ozs. Black bread, dark rye, 1 slice, 1.7 ozs. Blackeyed peas, canned, 1/2 cup, 4 ozs. Blueberry muffin, 1 muffin, 2 ozs. Bran Flakes, Post, 2/3 cup, 1 oz. Bran - Oat bran, 1 Tablespoon Bran - Oat bran muffin, 2 ozs. Bran - Rice bran, 1 Tablespoon Bread - Dark rye, black bread, 1 slice, 1.7 ozs. Bread - Dark rye, Schinkenbrot, 1 slice, 2 ozs. Bread - French baguette, 1 oz. Bread - Gluten-free bread, made with spelt, 1 slice Bread - Hamburger bun, 1 prepacked bun, 1.5 ozs. Bread - Kaiser Roll, 1, 2 ozs. Bread - Light deli (American) rye bread, 1 slice, 1 oz. Bread - Melba Toast, 6 pieces, 1 oz. Bread - Pita Bread, wholewheat, 6 1/2 inch loaf, 2 ozs. Bread - Pumpernickel, whole grain, 1 slice, 1 oz. Bread - Rye bread, 1 slice, 1 oz. Bread - Sourdough bread, 1 slice, 1.5 ozs. Bread - White, 1 slice, 1 oz. Bread - 100% stoneground wholewheat, 1 slice, 1.5 ozs. Bread - Whole wheat, 1 slice 1 oz. Bread stuffing from mix, 2 ozs. Brown beans Bread - bun, hamburger, 1 prepacked bun, 1.7 ozs. Butter beans (50g*)

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FOOD

Glycemic Index 67 47 59 54 46 45 65 49 74 74 77 75 83 84(av) 71 87 67 80 56 66 55 50 67 73 19 89 82 58 67 60 82 76 75 54(av) 48(av) 25(av) 50 48(av) 65(av) 68 55(av) 68 58 55(av) 87 88 83 56(av) 72 82 48 81

Cake - Angel food cake, 1 slice, 1/12 cake, 1 oz. Cake - Banana bread, 1 slice, 3 ozs. Cake - Danish Cake - Pound cake, homemade, 1 slice, 3 ozs. Cake - Sponge cake, 1 slice, 1/12 cake, 2 ozs. Capellini Pasta, cooked, 1 cup, 6 ozs. Cateloupe, raw, 1/4 small, 6.5 ozs. Carrots, peeled, boiled, canned, 1/2 cup, 2.4 ozs. Cereal - Bran Flakes, Post, 2/3 cup, 1 oz. Cereal - CheeriosTM, General Mills, 1 cup, 1 oz. Cereal - Cocoa KrispiesTM, Kellogg's 1 cup, 1 oz. Cereal - Corn BranTM, Quaker Crunchy, 3/4 cup, 1 oz. Cereal - Corn ChexTM, Nabisco, 1 cup, 1 oz. Cereal - Corn FlakesTM, Kellogg's, 1 cup, 1 oz. Cereal - Cream of Wheat Cereal - CrispixTM, Kellog's, 1 cup, 1 oz. Cereal - GrapenutsTM, Post, 1/4 cup, 1 oz. Cereal - Grapenuts FlakesTM cereal, Post, 3/4 cup, 1oz Cereal - Muesli, natural, 2/3 cup, 1.5 ozs. Cereal - Nutrigrain Cereal - Oatbran, raw, 1 Tablespoon Cereal - Oat branTM, Quaker Oats, 3/4 cup, 1 oz. Cereal - Puffed WheatTM, Quaker, 2 cups 1 oz. Cereal - Raisin BranTM, Kellog's, 3/4 cup, 1 oz. Cereal - Rice bran, 1 Tablespoon Cereal - Rice ChexTM, General Mills, 1 1/4cups, 1 oz. Cereal - Rice KrispiesTM, Kellogg's, 1 1/4 cup, 1 oz. Cereal - Shredded wheat, spponsize, 2/3 cup, 1.2 oz. Cereal - Shredded WheatTM, Post, 1 oz. Cereal - Swiss Muesli Cereal - Team FlakesTM, Nabisco, 3/4 cup,1 oz. Cereal - TotalTM, General Mills, 3/4 cup, 1 oz. Cereal - WeetaBixTM, 2 biscuits, 1.2 ozs. Cereal - Buckwheat groats, cooked, 1/2 cup, 2.7 ozs. Cereal - Bulgur, cooked, 2/3 cup, 4 ozs. Cereal Grain - Barley, pearled, boiled, 1/2 cup, 2.6 ozs. Cereal Grain - Barley, cracked (50g*) Cereal Grain - Bulgur, cooked, 1/2 cup, 3 ozs. Cereal Grain - Couscous, cooked, 1/2 cup, 3 ozs. Cereal Grain - Cornmeal, whole grain, from mix, cooked, 1/3 cup, 1.4 ozs. Cereal Grain - Sweetcorn, canned, drained, 1/2cup, 3oz Cereal Grain - Taco shells, 2 shells, 1 oz. Cereal Grain - Rice Basmati, white, boiled, 1cup, 6 ozs Cereal Grain - Rice Brown, 1 cup, 6 ozs. Cereal Grain - Rice Instant, cooked, 1 cup, 6 ozs. Cereal Grain - Rice, low amylose (50g*) Cereal Grain - Rice, high amylose (5og*) Cereal Grain - Rice Long Grain, white, 1 cup, 6 ozs. Cereal Grain - Rice short grain, white, 1 cup, 6ozs. Cereal Grain - Rice Cakes, 3 cakes, 1 oz. Cereal Grain - Rye kernels (50g*) Cereal Grain - Tapioca (50g*) boiled with milk

Fat CHO Other (g per (g per ref. serving) serving) source trace 17 7 46 # 15 42 4 32 1 53 0 16 0 3 1 22 2 23 1 27 1 23 0 26 0 24 *** 0 25 1 27 1 24 3 28 # 1 7 1 23 0 22 0 32 2 5 0 27 0 26 0 27 1 23 # 0 25 1 24 1 28 1 20 0 23 0 22 ** 0 17 0 21 1 1 5 0 0 0 0 0 1 30 15 17 50 37 37 42 42 23 -

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FOOD

Glycemic Index 59 8 74 22 42 33(av) 53 49 22 53 63 77 68 55(av) 75 83 72 84(av) 68 70 74 69 55 56 64 77 65(av) 81 77 69 72 67 78 87 67 43 61(av) 50 27(av) 32 24 43 31 115 33 14

Cereal Grain - Wheat keenelsa (50g*) Chana dal, 1/2 cup, 4 ozs. CheeriosTM, General Mills, breakfast cereal, 1cup, 1oz Cherries, 10 large, 3 ozs. Chickpeas (garbanzo beans), canned, drained, 1/2 cup, 4 ozs. Chickpeas, boiled, 1/2 cup 4 ozs. Chocolate butterscotch muffin, 1, low fat from mix Chocolate bar, 1.5 ozs. Chocolate, dark (over 60% cocoa) Chocolate Nestle QuikTM,(made with water) 3 teaspns Coca ColaTM, soft drink, 1 can Cocoa KrispiesTM, Kellogg's, breakfast cereal, 1 C, 1oz Corn - cornmeal, cooked from mix, 1/3 cup, 1.4 ozs Corn - Sweet corn, canned, drained, 1/2 cup, 3 ozs Corn - Corn BranTM, Quaker Crunchy, breakfast cereal, 3/4 cup, 1 oz. Corn - Corn ChexTM, General Mills, breakfast cereal 1 cup, 1 oz. Corn - Corn chips, 1 oz. Corn - Corn Flakes,Kellogg's breakfast cereal,1 cup,1oz Corn - Cornmeal, from mix, cooked, 1/3 cup, 1.4 ozs. Corn - Corn Tortilla Cookies - Graham crackers, 4 squares, 1 oz. Cookies - Milk Arrowroot, 3 cookies, 1/2 oz. Cookies - Oatmeal, 1 cookie, 2/3 oz. Cookies - Rich Tea Cookies Cookies - Shortbread, 4 small cookies, 1 oz. Cookies - Vanilla wafers, 7 cookies, 1 oz. (see also Crackers) Couscous, cooked, 2/3 cup, 4 ozs. Crackers - Crispbread, 3 crakers, 2/3 oz. Crackers - Rice cakes, plain, 3 cakes, 1 oz. Crackers - RyvitaTM tasty dark rye whole grain crisp-bread, 2 slices, 2/3 oz. Crackers - saltine Crackers - Stoned wheat thins, 3 crackers, 4/5 oz. Crackers - Water cracker, Carr's, 3 king size crackers, 4/5 oz. CrispixTM, kellogg's breakfast ceral, 1 cup, 1 oz. Croissant, medium, 1.2 oz. Custard, 1/2 cup, 4.4 ozs. Dairy - Ice cream, 10% fat, vanilla, 1/2 cup, 2.2 ozs. Dairy - Ice milk, vanilla, 1/2 cup, 2.2 ozs. Dairy - Milk, whole, 1 cup, 8 ozs. Dairy - Milk, skim, 1 cup, 8 ozs. Dairy - Milk, chocolate flavoured, 1%, 1 cup, 8 ozs. Dairy - Pudding, 1/2 cup, 4.4 ozs. Dairy(non-dairy) substitute - Soy milk, 1 cup, 8 ozs. Dairy(non-dairy substitute) - Tofu frozen dessert, low fat, 1/2 cup, 2 ozs. Dairy - Yoghurt nonfat, fruit flavoured, with sugar, 8 ozs. Dairy - Yoghurt nonfat, plain, artificial sweetener, 8 ozs.

Fat CHO Other (g per (g per ref. serving) serving) source ** 3 28 2 23 0 10 2 2 4 14 0 0 1 1 1 1 0 10 0 1 3 2 3 7 4 0 0 1 1 2 2 0 14 4 7 3 9 0 3 4 7 1 0 0 15 23 29 26 14 39 27 30 15 23 26 16 24 30 22 9 12 19 21 21 15 23 16 15 18 25 27 24 16 15 11 12 26 24 14 21 30 17

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Glycemic Index

Fat CHO Other (g per (g per ref. serving) serving) source 0 0 11 0 0 1 5 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 1 3 3 0 16 27 29 47 17 57 23 15 28 10 15 16 18 24 29 12 19 13 17 32 16 10 27 15 5 22 15 8 19 17 10 26 14 7 14 18 26 21 13 10 34 7 28 18 8 14 10 18 71 22 5

Dairy - Yoghurt nonfat, fruit flavoured,artificial sweetener 8 ozs. Dates, dried, 5, 1.4 ozs. Doughnut with cinnamon & sugar, 1.6 ozs. FantaTM, soft drink, 1 can Fava beans, frozen, foiled, 1/2 cup, 3 ozs. Fettucini, cooked, 1 cup, 6 ozs. Flan cake, 1/2 cup, 4 ozs. French baguette bread, 1 oz. Frosted FlakesTM, Kellogg's, breakfast cereal, 3/4 cup 1 oz. Fructose, pure, 3 packets Fruit cocktail, canned in natural juice, 1/2 cup, 4 ozs. Fruit - Agave nectar (905 fructose syrup), 1 Tablespoon Fruit - Apple, 1 medium, 5 ozs. Fruit - Apple, dried, 1 oz. Fruit - Apple juice, unsweetened, 1 cup, 8 ozs. Fruit - Apricots, fresh, 3 medium, 3.3 ozs. Fruit - Apricots, canned, light syrup, 3 halves Fruit - Apricots, dried, 1 oz. Fruit - Apricot jam, no added sugar, 1 Tablespoon Fruit - Banana, raw, 1 medium, 5 ozs. (see also "banana") Fruit - Canteloupe, raw, 1/4 small, 6.5 ozs. Fruit - Cherries, 10 large, 3 ozs. Fruit - Dates, dried, 5, 1.4 ozs. Fruit - Fruit Cocktail, canned,natural juice, 1/2 cup,4ozs Fruit - Grapefruit, raw, 1/2 medium, 3.3 ozs. Fruit - Grapefruit juice, unsweetened, 1 cup, 8 ozs. Fruit - Grapes, green, 1 cup 3 ozs. Fruit - Kiwi, 1 medium, raw, peeled, 2.5 ozs. Fruit - Mango, 1 small, 5 ozs. Fruit - Marmalade, 1 Tablespoon Fruit - Orange, navel, 1 medium, 4 ozs. Fruit - Orange juice, 1 cup, 8 ozs. Fruit - Papaya, 1/2 medium, 5 ozs. Fruit - Peach, fresh, 1 medium, 5 ozs. Fruit - Peach, canned, natural juice, 1/2 cup, 4 ozs. Fruit - Peach, canned, light syrup, 1/2 cup. 4 ozs. Fruit - Peach, canned, heavy syrup, 1/2 cup, 4 ozs. Fruit - Pear, fresh, 1 medium, 5 ozs. Fruit - Pear, canned in pear juice, 1/2 cup, 4 ozs. Fruit - Pineapple, fresh, 2 slices, 4 ozs. Fruit - Pineapple juice, unsweetened, canned, 8 ozs. Fruit - Plums, 1 medium, 2 ozs. Fruit - Raisins, 1/4 cup, 1 oz. Fruit - Strawberry jam, 1 Tablespoon Fruit - Watermelon, 1 cup, 5 ozs. GatoradeTM sports drink, 1 cup, 8 ozs. Glucose powder, 2 1/2 tablets Gluten-free bread, made with spelt, 1 slice, 1 oz. Gnocchi, cooked, 1 cup, 5 ozs. Graham Crackers, 4 squares, 1 oz. Grapefruit, raw, 1/2 medium, 3.3 ozs.

14 103 76 68 79 32 65 95 55 23(av) 55 11 38(av) 29 40 57 64 31 55 55(av) 65 22 103 55 25 48 46(av) 52(av) 55(av) 48 44(av) 46 58(av) 42(av) 30 52 58 38(av) 44 66 46 39(av) 64 51 72 78 102 90 68 74 25

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Glycemic Index 48 67 80 46(av) 66 61 54 58 61(av) 50 73 55 80 73 27(av) 52 52(av) 46(av) 44 30(av) 26(av) 70 68 32 46(av) 55(av) 64 45 105 55(av) 48 70 27(av) 32 34 63 71 44 60 65 59 53 54 60 38 38(av) 54 55 50 60 49

Grapefruit juice, unsweetened, 1 cup, 8 ozs. GrapenutsTM, Post, breakfast cereal, 1/4 cup, 1 oz. Grapenuts FlakesTM,Post,breakfast cereal,3/4 cup,1oz. Grapes, green, 1 cup 3 ozs. Green pea soup, canned, ready to serve, 1 cup, 9 ozs. Hamburger bun, 1 prepacked bun, 1.5 ozs. Haricot beans, (50g*) Honey - 1 Tablespoon Ice Cream, 10% fat, vanilla, 1/2 cup, 2.2 ozs. Ice milk, vanilla, 1/2 cup, 2.2 ozs. Isotar, 1 cup, 8 ozs. Jam Jelly beans, 10 large, 1 oz. Kaiser rolls, 1 roll, 2 ozs. Kidney beans, red, boiled, 1/2 cup, 3 ozs. Kidney beans, red, canned & drained, 1/2 cup, 4.3 ozs. Kiwi, 1 medium, raw, peeled, 2.5 ozs. Lactose, pure, 7/10 oz. Lentil Soup, Unico, canned, 1 cup, 8 ozs. Lentils, green and brown, boiled, 1/2 cup, 3 ozs. Lentils, red, boiled 1.4 cup, 4 ozs. Life SaversTM, 6 pieces, peppermint Light deli, (American) rye bread, 1 slice, 1 oz. Lima beans, baby, frozen, 1/2 cup, 3 ozs. Linguine pasta, thick, cooked, 1 cup, 6 ozs. Linguine pasta, thin, cooked, 1 cup, 6 ozs. Macaroni and Cheese DinnerTM, Kraft packaged, cooked, 1 cup, 7 ozs. Macaroni , cooked, 1 cup, 6 ozs. Maltose (maltodextrin), pure, 10g Mango, 1 small, 5 ozs. Marmalade, 1 Tablespoon Melba Toast, 6 pieces, 1 oz. Milk, whole, 1 cup, 8 ozs. Milk, skim, 1 cup, 8 ozs. Milk, chocolate flavoured, 1 %, 1 cup, 8 ozs. Milk Arrowroot, 3 cookies, 1/2 oz. Millet, cooked, 1/2 cup, 4 ozs. Muffins - Apple cinnamon, from mix, 1 muffin, 2 ozs. Muffins - Apricot and honey, low fat, from mix, 1 muffin Muffins - Banana,oat & honey, low fat, from mix,1 muffin Muffins - Blueberry, 1 muffin, 2 ozs. Muffins - Chocolate butterscotch,low fat,from mix,1muffn Muffins - Oat and raisin, low fat, from mix, 1 muffin Muffins - Oat bran, 1 muffin, 2 ozs. Mung beans, boiled, 1/2 cup, 3.5 ozs. Navy beans, boiled, 1/2 cup, 3 ozs. Oat and raisin muffin, low fat from mix, 1 muffin Oat bran, 1 tablespoon Oat branTM,QuakerOats,breakfast cereal, 3/4 cup, 1oz. Oat bran, 1 muffin, 2 ozs. Oatmeal (made with water), old fashined, cooked, 1cup, 8 ozs.

Fat CHO Other (g per (g per ref. serving) serving) source 0 22 1 27 1 24 0 15 3 27 2 22 ** 0 16 7 16 3 15 0 18 ## 0 26 2 34 0 20 0 19 0 8 0 10 1 24 0 16 0 27 0 10 1 16 0 17 1 56 1 56 17 1 0 0 0 2 9 0 3 2 1 8 4 4 4 4 3 4 1 0 3 1 1 4 2 48 52 10 19 17 23 11 12 26 9 28 33 27 27 27 29 28 28 19 19 28 7 23 28 26

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Glycemic Index 55 44(av) 66 46 58(av) 97 45 26 45 32 68 46(av) 55(av) 50 45 64 39 78 28 41(av) 37(av) 43 38 50 35 59 66 42(av) 30 52 58 14(av) 32 38(av) 44 48(av) 22 66 46 45 39 57 60 39(av) 55 101 75 86 62(av) 61

Oatmeal cookie, 1, 2.3 oz. Orange, navel, 1 medium, 4 ozs. Orange, syrup, diluted, 1 cup Orange juice, 1 cup, 8 ozs. Papaya, 1/2 medium, 5 ozs. Parsnips, boiled, 1/2 cup, 2.5 ozs. Pasta - Angel hair Pasta - Bean threads Pasta - Capellini, cooked, 1 cup, 6 ozs. Pasta - Fettucini, cooked, 1 cup, 6 ozs. Pasta - Gnocchi, cooked, 1 cup, 5 ozs. Pasta - Linguine thick, cooked, 1 cup, 6 ozs. Pasta - Linguine thin, cooked, 1 cup, 6 ozs. Pasta - Linguine, durum Pasta - Macaroni, cooked, 1 cup, 5 ozs. Pasta - Macaroni & Cheese DinnerTM, Kraft packaged, cooked, 1 cup, 7 ozs. Pasta - Ravioli, meat-filled, cooked, 1 cup, 7 ozs. Pasta - Spaghetti, durum Pasta - Spaghetti, protein enriched Pasta - Spaghetti, white, cooked, 1 cup, 6 ozs. Pasta - Spaghetti, whole wheat, cooked, 1 cup, 6 ozs. Pasta - Spirali, durum, cooked, 1 cup, 6 ozs. Pasta - Star Pastina, cooked, 1 cup, 6 ozs. Pasta - Tortelini, cheese, cooked, 8 ozs. Pasta - vermicelli, cooked, 1 cup, 6 ozs. Pastry, flaky, 1/8 of double crust, 2 ozs. Pea soup, split with ham,canned,1 cup,Wil-Pak Foods 5.5 ozs. Peach, fresh, 1 medium, 5 ozs. Peach, canned, natural juice, 1/2 cup, 4 ozs. Peach, canned, light syrup, 1/2 cup. 4 ozs. Peach, canned, heavy syrup, 1/2 cup, 4 ozs. Peanuts, roasted, salted, 1/2 cup, 2.5 ozs. Peanut M&M's Pear, fresh, 1 medium, 5 ozs. Pear, canned in pear juice, 1/2 cup, 4 ozs. Peas, green, fresh, frozen, boiled, 1/2 cup, 2.7 ozs. Peas, dried, boiled, 1/2 cup, 2 ozs. Pineapple, fresh, 2 slices, 4 ozs. Pineapple juice, unsweetened, canned, 8 ozs. Pinto beans, canned, 1/2 cup, 4 ozs. Pinto beans, soaked, boiled, 1/2 cup, 3 ozs. Pita bread, whole wheat, 6 1/2 inch loaf, 2 ozs. Pizza, cheese and tomato, 2 slices, 8 ozs. Plums, 1 medium, 2 ozs. Popcorn, light, microwave, 2 cups (popped) Potatoes - Desiree, peeled, boiled, 1 medium, 4 ozs. Potatoes - French fries, large, 4.3 ozs. Potatoes - instant mashed, Carnation FoodsTM, 1/2 cup, 3.5 ozs. Potatoes - new, unpeeled, boiled, 5 small(cocktail)6ozs. Potatoes - new, canned, drained, 5 small, 6 ozs.

Fat CHO Other (g per (g per ref. serving) serving) source 3 12 0 10 0 20 0 26 0 14 0 15 *** *** 1 53 1 57 3 71 1 56 1 56 # 1 52 17 8 1 1 1 1 6 0 15 7 0 0 0 0 38 0 0 0 0 0 0 1 0 2 22 0 3 0 26 2 0 0 48 32 52 48 56 56 26 42 24 56 7 14 18 26 16 21 13 11 7 10 34 18 22 35 56 7 12 13 49 14 23 23

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Glycemic Index 88(av) 93(av) 54(av) 63(av) 82 87 74 54 83 67 51 75 64 73 39 58 55(av) 44 87 56(av) 48 19 82 72 89 82 58 73 46 72 65 69 55 64 83 62 70 56 55 68 64 66 44 66 38 52 57 18(av) 31

Potatoes - red-skinned, peeled, boiled, 1 medium, 4ozs. Potatoes - red-skinned, baked in oven (no fat) 1, 4 ozs. Potatoes - sweet potato, peeled, boiled, 1/2 cup mashed, 3 ozs. Potatoes - white-skinned, peeled, boiled, 1 med., 4 ozs. Potatoes - white-skinned, with skin, microwaved, 1 medium, 4 ozs. Potatoes - Sebago, peeled, boiled, 1 medium, 4 ozs. Premium saltine crackers, 8 crackers, 1 oz. Pound cake, 1 slice, homemade, 3 ozs. Pretzels, 1 oz. Puffed WheatTM, Quaker, breakfast cereal, 2 cups,1oz. Pumpernickel bread, whole grain, 2 slices Pumpkin, peeled, boiled, mashed, 1/2 cup, 4 ozs. Raisins, 1/4 cup, 1 oz. Raisin BranTM, Kellogg's breakfast cereal,3/4 c,1.3 ozs. Ravioli pasta, meat-filled, cooked, 1 cup, 9 ozs. Rice - Basmati, white, boiled, 1 cup, 7 ozs. Rice - Brown, 1 cup, 6 ozs. Rice - ConvertedTM, Uncle Ben's, 1 cup, 6 ozs. Rice - Instant, cooked, 1 cup, 6 ozs. Rice - Long graih, white, 1 cup, 6 ozs. Rice - Parboiled, 1 cup, 6 ozs. Rice - Bran, 1 Tablespoon Rice - Cakes, plain, 3 cakes, 1 oz. Rice - Short grain, white, 1 cup, 6 ozs. Rice ChexTM, General Mills, breakfast cereal, 1 1/4 cups, 1 oz. Rice KrispiesTM,Kellogg's breakfast cerael,1 1/4 c, 1oz Rice vermicelli, cooked, 6 ozs. Roll (bread) Kaiser, 1 roll, 2 ozs. Romano (cranberry) beans, boiled, 1/2 cup, 2.6 ozs. Rutabago, peeled, boiled Rye bread, 1 slice, 1 oz. RyvitaTM, tasty dark rye whole grain cripsbread, 2 slices, 2/3 oz. Semolina, cooked, 2/3 cup, 6 ozs. Shortbread, 4 small cookies, 1 oz. Shredded WheatTM, Post, breakfast cereal, 1 oz. Shredded Wheat, 1 biscuit, 4/5 oz. Skittles Original Fruit Bit Size CandiesTM, 2.3 oz. Pk. SmacksTM, Kellogg's Breakfast cereal, 3/4 cup, 1 oz. Social TeaTM Biscuits, Nabisco, 4 cookies, 2.3 oz. Soft drink, FantaTM, 1 can 12 ozs. Soup - Black bean soup, 1/2 cup, 4.5 ozs. Soup - Green Pea,canned, ready to serve, 1 cup, 9 ozs. Soup - Lentil soup, Unico, canned, 1 cup, 8 ozs. Soup - Pea, split with ham, Wil-Pak Foods, 1cup,5.5oz Soup - Tomato, canned, 1 cup, 9 ozs. Sourdough bread, 1 slice, 1.5 ozs. Sourdough rye bread, Arnold's, 1 slice, 1.5 ozs. Soy beans, boiled, 1/2 cup, 3 ozs. Soy milk, 1 cup, 8 ozs.

Fat CHO Other (g per (g per ref. serving) serving) source 0 15 0 15 0 0 0 0 3 15 1 0 2 0 0 0 8 0 0 0 0 0 0 2 1 0 0 0 0 2 0 0 1 1 0 7 1 0 3 1 3 0 2 3 1 7 4 1 1 7 7 20 24 29 13 17 42 22 22 30 6 28 32 32 50 37 38 37 42 38 5 23 42 27 26 48 39 21 3 15 16 17 19 23 19 59 24 13 47 19 27 24 56 33 20 21 10 14

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Glycemic Index 41(av) 37(av) 43 60 32 46 78 73 74 58 67 64 51 65(av) 66 55(av) 54(av) 68 54 82 115 38 50 76 77 35 76 78 72 75 70(av) 69(av) 51 33 14 14

Spaghetti, white, cooked, 1 cup Spaghetti, whole wheat, cooked, 1 cup, 5 ozs. Spirali, durum, cooked, 1 cup, 6 ozs. Split pea soup, 8 ozs. Split peas, yellow, boiled, 1/2 cup, 3.5 ozs. Sponge cake plain, 1 slice, 3.5 ozs. Sports drink - GatoradeTM, 1 cup, 8 ozs. Sports drink - Isostar, 1 cup, 8 ozs. Sportsplus, 1 cup, 8 ozs. Sports bar - Power BarTM, Performance Chocolate, 1 Stoned wheat thins, 3 crackers, 4/5 oz. Strawberry Nestle QuikTM, (made with water), 3 tspns Strawberry Jam, 1 Tablespoon Sucrose, 1 teaspoon Syrup, fruit flavoured, diluted, 1 cup Sweet corn, canned, drained, 1/2 cup, 3 ozs. Sweet potatoe, peeled, boiled, 1/2 cup mashed, 3 ozs. Taco shells, 2 shells, 1 oz. Taro, peeled, boiled, 1/2 cup, 2 ozs. Team FlakesTM,Nabisco,breakfast cereal, 3/4 cup, 1oz Tofu frozen dessert, nondairy, low fat, 2 ozs. Tomato soup, canned, 1 cup, 9 ozs. Tortellini, cheese, cooked, 8 ozs. TotalTM, General Mills, breakfast cereal, 3/4 cup, 1 oz. Vanilla Wafers, 7 cookies, 1 oz. Vermicilli, cooked, 1 cup, 6 ozs. Waffles, plain, frozen, 4 inch square, 1 oz. Water Crackers, 3 king size crackers, 4/5 oz. Watermelon, 1 cup, 5 ozs. WeetabixTM, breakfast cereal, 2 biscuits, 1.2 ozs. White bread, 1 slice, 1 oz. Whole wheat bread, 1 slice, 1 oz. Yam. Boiled, 3 ozs. Yoghurt - nonfat, fruit flavoured, with sugar, 8 ozs. Yoghurt - nonfat, plain, artificial sweetener, 8 ozs. Yoghurt - nonfat,fruit flavoured,artificial sweetener, 8 ozs. Other reference source: ** "CARBOHYDRATES IN HUMAN NUTRITION" Report of a joint FAO/WHO Expert Consultation Rome 14-18 April 1997

Fat CHO Other (g per (g per ref. serving) serving) source 1 52 1 48 1 56 4 38 0 21 4 32 0 14 0 18 0 17 2 45 2 15 0 14 0 18 0 4 0 20 1 16 0 20 5 17 0 23 0 25 1 21 4 33 6 26 1 24 4 21 0 42 3 13 2 18 0 8 1 28 1 12 1 13 0 31 0 30 0 17 0 16

*** http://busycooks.about.com/food/busycooks/library/features/bigilists.htm 2000/04/18 "Sugar Busters: the Glycemic Index & losing weight effortlessly - Food Lists" # http://www.diabetesnet.com/gi.html 2000/04/18 "The Diabetes Mall - The Glaycemic Index" 2000/04/18

## http://www.montingnac.com/en/gindex.html "Glycemic Index Table"